RUNNER S HANDBOOK AMA YOUTH RUN CLUB

Transcription

1 RUNNER S HANDBOOK RUNNER S HANDBOOK AMA YOUTH RUN CLUB 1

2 CONTENTS BE ACTIVE 5 Why be active? 6 Benefits of physical activity 7 How active do you need to be? 8 Helping your family be healthy 9 Other ways to be active GET READY TO RUN 10 Safety tips 11 What to wear when running 12 Running technique 16 Running with asthma 17 Secrets to being a better runner TIME TO TRAIN 18 Let s get running! (1, 2.1, 4.2 or 5K programs) 20 Spice up your training 21 Stretching 24 Injury prevention and treatment 2 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

3 CONTENTS HEALTHY LIVING 26 Nutrition ideas 28 The Alberta Nutrition Guidelines 32 Learn about labels 33 Eat.Move.Play Challenge FUN AND GAMES 34 Word search 35 Crossword puzzle EVENTS AND INFO 37 Running events in Alberta 38 Information 39 Running log Doctors Nova Scotia, 2013 This document was reproduced and adapted with permission from Doctors Nova Scotia. RUNNER S HANDBOOK AMA YOUTH RUN CLUB 3

4 WELCOME THE ALBERTA MEDICAL ASSOCIATION and Ever Active Schools are pleased to welcome you to the Alberta Medical Association Youth Run Club. The goal of the AMA Youth Run Club is to give you a chance to be active and to learn about healthy lifestyles. It doesn t matter if you ve run before or can t run very far. By learning about proper pacing and how to push yourself, you re guaranteed to have success. Running can be a lot of fun and will help you get and stay healthy. Even kids with physical challenges and conditions like asthma can participate. If you have a medical condition that may affect your ability to run, please ask your parent to tell your run club coach about it, especially if you ll need medication when running. HAPPY RUNNING! 4 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

5 BE ACTIVE WHY BE ACTIVE? Did you know? Only about 1 in 10 Canadian kids ARE ACTIVE ENOUGH. Are you one of them? Most kids spend about 5 HOURS a day IN FRONT OF VIDEOGAMES, COMPUTERS AND TV. Today s kids may not live to be as old as their parents, unless they START LIVING MORE HEALTHY NOW. RUNNER S HANDBOOK AMA YOUTH RUN CLUB 5

6 BENEFITS OF PHYSICAL ACTIVITY Physical activity may help you LIVE LONGER! Being active everyday can improve your health by: making you STRONGER strengthening YOUR HEART FIGHTING OFF ILLNESS and disease making you STAND TALL, have good balance and be more flexible helping you ACHIEVE A HEALTHY WEIGHT providing chances to MEET NEW FRIENDS improving your SELF-ESTEEM RELIEVING STRESS and helping you relax helping you GROW REDUCE YOUR SCREEN TIME (TV, VIDEO GAMES, COMPUTERS, CELL PHONES) The time we spend watching TV, using the computer and playing video games keeps us from being active. Experts recommend you limit your screen time to two hours a day. Try to spend an hour less each day in front of a screen. This extra free time is a good chance for you to squeeze in some physical activity! 6 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

7 HOW ACTIVE DO YOU NEED TO BE? Doctors want you to be active for at least 60 minutes every day. This includes 30 minutes of vigorous activity that gets your heart pumping. You don t have to do all 60 minutes at once. Add up all the activity you do from the time you wake up until you go to bed. Look how easy it is to get 60 minutes of physical activity: minutes walking to school minutes playing tag at recess minutes playing outside after school minutes riding your bike = 60 MINUTES Once you add the running you ll be doing in the AMA Youth Run Club you ll have no problem reaching at least 60 minutes every day. RUNNER S HANDBOOK AMA YOUTH RUN CLUB 7

8 HELPING YOUR FAMILY BE HEALTHY >>>Did you know that as a kid you can help the rest of your family live healthier? It s true. Before kids took charge, few people recycled. Kids educated their parents on how to look after the environment. Now many families recycle and compost. It s your turn to teach your family how to take care of their bodies. Try these ways to make healthy living part of your everyday lives: GET THE WHOLE FAMILY OUTSIDE we tend to be more active outside Suggest WALKING OR BIKING TO SCHOOL, the store or the park Challenge your family or friends to TRAIN FOR A FUN RUN or 5K and do it together For birthdays and special occasions ASK FOR GIFTS THAT MAKE YOU ACTIVE CREATE GAMES where everyone must be moving REPLACE TV AND VIDEO GAMES with an hour of active family time During TV commercials, TRY TO DO SOMETHING ACTIVE like jumping jacks, skipping or running the stairs EAT MEALS AT THE TABLE with your family Learn how to READ NUTRITION LABELS on page 33 GO GROCERY SHOPPING with your parents and pick out some healthy foods together Help plan the week s menu in advance to AVOID LAST MINUTE FAST FOOD Stick with WATER, MILK AND 100% FRUIT JUICE for drinks Get your whole family to do the EAT.MOVE.PLAY CHALLENGE on page 34 8 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

9 OTHER WAYS TO BE ACTIVE Need some ideas for ways to be active? Here you go: playing active games jump rope or skipping hiking rollerblading swimming dancing skating sledding biking playing on the playground scavenger hunts soccer basketball martial arts { BY PARTICIPATING IN THE AMA Youth Run Club you ll realize how good physical activity makes you feel. Hopefully this will encourage you to be active in several ways every day. RUNNER S HANDBOOK AMA YOUTH RUN CLUB 9

10 Alberta Blue Cross is a proud supporter of the AMA Youth Run Club Alberta Blue Cross is pleased to be the benefits carrier of choice for more than 1.6 million Albertans. As an Alberta-based, not-for-profit organization, we have an exclusive focus on the health of Albertans and we play an active role in the communities in which we live and serve. Edmonton Calgary Grande Prairie Lethbridge Medicine Hat Red Deer Toll-free *The Blue Cross symbol and name are registered marks of the Canadian Association of Blue Cross Plans, an association of independent Blue Cross plans. Licensed to ABC Benefits Corporation for use in operating the Alberta Blue Cross Plan. Blue Shield is a registered trade-mark of the Blue Cross Blue Shield Association. ABC /09 10 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

11 GET READY TO RUN SAFETY TIPS Staying safe while running is really important so here are some tips to help keep you safe: BE AWARE of what s going on around you RUN WITH A FRIEND if possible TELL SOMEONE where you re running and how long you ll be gone RUN ON SIDEWALKS or grass When on the road, RUN FACING THE TRAFFIC and stay in single file NEVER RUN through wooded areas ALONE WEAR BRIGHT, REFLECTIVE CLOTHING, especially at dusk or in the dark When crossing streets at intersections, MAKE SURE CARS HAVE STOPPED and walk, rather than run, across the street If you wear headphones, KEEP THE VOLUME LOW and use only one ear-piece Take a CELL PHONE if you have one 11 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

12 WHAT TO WEAR WHEN RUNNING CLOTHING You don t need special running clothes to participate in the AMA Youth Run Club. Here s all you need to know about running clothing: Wear something comfortable that isn t too tight or too loose Dress to stay cool in the heat and warm in the cold Dress in layers Don t overdress, under dress a little and you ll be just right Have a change of clothes and footwear at school for wet weather days On sunny days, wear a hat and sunglasses SHOES Although proper running shoes are best for running, any kind of runner will do for this program. Here s all you need to know about running shoes: Use runners, not boots, sandals or shoes with raised heels Make sure they fit properly (a thumbnail s space between big toe and end of shoe) Tie your shoes properly (not too tight, not too loose) Wear socks that will not fall down, wrinkle or cause blisters To dry wet shoes, stuff them with newspaper and leave them in a warm place RUNNER S HANDBOOK AMA YOUTH RUN CLUB 12

13 RUNNING TECHNIQUE HEAD-TO-TOE RUNNING FORM CHECKLIST Using proper running technique can help you run better and avoid injury. Go through this head-to-toe checklist several times while you run. HEAD & SHOULDERS Stay upright and run tall Look about 20 feet ahead of you Keep head, shoulders and hips lined up over your feet Keep your shoulders relaxed not bunched up towards your ears KEEP HEAD, SHOULDERS AND HIPS LINED UP OVER YOUR FEET RUN TALL LOOK 20 FEET AHEAD SHOULDERS RELAXED 13 AMA YOUTH RUN CLUB RUNNER S HANDBOOK *Graphics on pages designed by

14 HEAD-TO-TOE RUNNING FORM CHECKLIST TRUNK & ARMS BEND ARMS 90-DEGREE ANGLE Stay relaxed without being sloppy STAY RELAXED Don t arch your back Bend your arms at a 90-degree angle and swing them from front to back, not side to side Keep your hands cupped loosely, not in a fist CUP HANDS LOOSELY Don t bend forward at your waist DON T ARCH BACK LEGS & FEET DON T BOUNCE TAKE QUICK STEPS Don t bounce. Think of going forward not up Try to land lightly; don t pound or slap the ground as you run Take quick steps, about 180 per minute (count the number of steps you take in 30 seconds and multiply by two) RUNNER S HANDBOOK AMA YOUTH RUN CLUB 14

15 PUMP YOUR ARMS LEAN FORWARD SLIGHTLY LAND ON YOUR TOES LOOK UP THE HILL IT S OK TO SLOW DOWN RUNNING UPHILL Lean forward slightly without hunching over Keep your back straight Pump your arms hard Shorten your steps slightly Look part way up the hill, not at your feet Land on your toes or balls of your feet rather than your heels Slow down if you need to, especially on steep hills RUNNING DOWNHILL LEAN FORWARD RELAX ARMS Lean forward slightly Run quietly, no pounding! Let your arms relax and lower a bit Land on your heels keeping your knees bent DON T POUND Lengthen your stride LENGTHEN YOUR STRIDE LAND ON HEELS 15 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

16 BREATHE THROUGH YOUR MOUTH BREATHE DEEPLY BREATHING Breathe in and out through your mouth Expect to breathe heavily when you run If you re breathing so hard you can t talk, you are running too fast Expect to breathe more heavily when going up hills or against the wind BREATHE IN THROUGH YOUR NOSE - OUT THROUGH YOUR MOUTH GETTING RID OF A SIDE-STITCH (A SHARP PAIN IN YOUR SIDE, NOT A STOMACH-ACHE FROM RUNNING AFTER EATING) Slow down a bit but keep running BREATHE DEEPLY Breathe in through your nose and blow out hard through your mouth for 30 seconds or until the stitch goes away If you feel the stitch coming back, repeat If this doesn t work, you may want to walk and continue with nose-mouth breathing until the stitch goes away. Start running again slowly once the pain has gone away. RUNNER S HANDBOOK AMA YOUTH RUN CLUB 16

17 RUNNING WITH ASTHMA Having asthma doesn t mean you can t participate in activities like running. >>>As long as your asthma is under control, staying active is important for keeping your lungs and body healthy. If you have asthma and are taking part in the AMA Youth Run Club program, keep the following tips in mind: Get your DOCTOR S ADVICE about treating your asthma when running DO AN EASY WARM- UP of brisk walking or slow jogging for five to 10 minutes Have your parent TELL YOUR RUNNING COACH about your asthma and what you need to do in order to run comfortably If your doctor has told you to USE A PUFFER make sure you have it on run days If cold air makes your asthma worse, TRY WEARING A SCARF to cover your nose and mouth. If this doesn t help, you may need to avoid running when it s cold TAKE A WALKING BREAK if your breathing becomes very heavy and don t start running again until it feels under control LISTEN TO YOUR BODY. A little heavy breathing when running is normal for everyone. You ll need to learn the difference between normal heavy breathing and the kind of breathing that is caused by your asthma For more information about asthma, speak to your doctor or visit: or 17 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

18 THE SECRETS TO BEING A BETTER RUNNER PACING AND PUSHING YOURSELF The biggest mistakes most new runners make are running too fast and giving up too soon. The goal for the AMA Youth Run Club is for you to run a final run of 1, 2.1, 4.2 or 5 kilometres. If you run too fast, you ll probably have to take lots of walking breaks. If you don t learn to push yourself, it will be hard to improve. THE RIGHT PACE: Warm up by walking or jogging (slow running) Once warmed up, don t go too fast. Stay at a jog, even if it feels too slow If you feel like walking, try slowing down your running pace instead Don t try to run with someone who is faster than you WALKING BREAKS: Before taking a walking break, push yourself a little by running for an extra 30 seconds or steps Keep walking breaks short (30-90 seconds) Walk at a fast pace, not slow Find a pattern to alternate running and walking, like run for three minutes, walk for one; run between four telephone poles, walk between two; run two blocks, walk one OTHER HELPFUL TIPS Run two or three times a week (runs with your school group and at home) Keep track of your runs in the log at the back of this handbook Run with others when possible Don t increase the distance of your runs by more than half a kilometre each week Don t eat or drink a lot before running as you ll probably get a stomachache Make sure to drink water before and after you run Carrying water with you is only necessary when running for more than 45 minutes or in hot temperatures Protect your skin and your eyes! Wear sunblock, a hat and sunglasses RUNNER S HANDBOOK AMA YOUTH RUN CLUB 18

19 TIME TO TRAIN LET S GET RUNNING! The AMA Youth Run Club will help you prepare to run 1, 2.1, 4.2 or 5 kilometres by the day of your final run. Each distance has its own training program. 1 KM PROGRAM Run Kilometres 14 1 Fun Run! 2.1 KMS PROGRAM Run# Distance (kms) Fun Run! 19 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

20 If you finish the 4.2 KMS program you ll have run a VIRTUAL MARATHON (42.2 km) when you are done! 4.2 KMS PROGRAM Run# Distance (kms) Fun Run! 5 KMS PROGRAM Run# Distance (kms) 21 5 Fun Run! RUNNER S HANDBOOK AMA YOUTH RUN CLUB 20

21 SPICE UP YOUR TRAINING Doing the same kind of run over and over can get a little boring. To add some variety to your training and help improve your power and speed, try some of these ideas: FARTLEKS OR PICK-UPS These are short spurts of faster running in the middle of a normal run. Adding a few of these is a great way to improve your running while keeping it interesting. Once you ve warmed up, add a short spurt of faster running (one block, metres or seconds). The speed should be slightly faster than your normal jogging pace but not an all-out sprint. Go back to your normal jogging pace for a few minutes then do another fartlek. Add a few fartleks to your run, but not so many that you re really tired. HILL WORKOUT Running hills is a regular part of most running programs and will improve your strength and power. Find a hill that is metres long that isn t too steep but harder to run up than flat ground. Do a 10 minute warm-up of slow jogging on a flat suface, followed by stretching before the workout. AWWW, who just Fartleked? Do 5 to 8 repeats of running up the hill and walking or jogging back down Run at about 75% effort, not a full sprint You should finish this workout feeling like you could do a couple more repeats Finish off with a five-minute cool-down jog or walk followed by stretching Check out the running technique section for tips on running up and down hills 21 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

22 STRETCHING Stretching is an important part of your running routine. Keep the following tips in mind when stretching Stretching helps prevent injuries, stiffness and leaves your muscles relaxed. You should stretch once your muscles are warm, not before exercising when your muscles are cold. The stretches listed in this handbook are related to running but there are lots more stretches you can do. Ask your gym teacher or running coach to show you more if you re interested. DON T BOUNCE BREATHE and stay relaxed Hold all stretches for SECONDS REPEAT all stretches two or three times SHAKE LEGS out between stretches STRETCHING SHOULDN T HURT, but you should feel your muscles pulling then relaxing DON T STRETCH AN INJURED MUSCLE unless a medical professional has told you to STRETCH BOTH SIDES of your body evenly RUNNER S HANDBOOK AMA YOUTH RUN CLUB 22

23 QUADRICEPS (the front of your thigh) Stand tall beside a wall or a partner for balance Bend right leg and grasp above the ankle with right hand Keep left leg slightly bent and knees together Gently press right hip forward You should feel the stretch in the right thigh and hip Switch legs and repeat UPPER CALVES Stand tall and take a big step forward with right leg, hands against a wall for balance Keep both toes pointed forward Bend the right knee and press the heel of the left foot down You should feel the stretch in the calf of your back leg Switch legs and repeat LOWER CALVES & ACHILLES TENDON Start in the same position as the calf stretch above Bend both knees, keeping heels on the ground You should feel the stretch in the Achilles tendon and lower calf area of the left leg Switch legs and repeat HAMSTRINGS Stand about a foot behind a low object Place right heel on the object and keep foot flexed Lean forward, bending at the hips and keeping back straight You should feel the stretch in the right hamstring Switch legs and repeat SEATED ADDUCTOR STRETCH Sit with left leg extended in front and right leg pulled towards body. Sole of the right foot should touch inner thigh of opposite leg Lean upper body towards left foot, with a straight back and head up Switch sides and repeat 23 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

24 INNER THIGH STRETCH Sit with feet pulled towards the body, soles of feet touching Place hands on ankles and elbows on knees Bend forward with a straight back and head up, gently pressing elbows on knees STANDING ADDUCTOR STRETCH Stand with feet spread wider than shoulder-width, hands on hips for balance Keep feet pointed forward Bend left knee, bringing weight over to that side Keep the right leg straight with knee facing forward Switch sides and repeat LOWER BACK STRETCH Lie on back with knees bent and feet flat on the floor Bring right knee to chest Clasp hands over the right knee Switch sides and repeat HIP FLEXOR STRETCH Kneel on the ground Bring right leg forward to a 90 degree angle with foot flat on the ground Keep back straight and tilt pelvis forward Lean forward until you feel the stretch in the front of left hip Switch sides and repeat RUNNER S HANDBOOK AMA YOUTH RUN CLUB 24

25 INJURY PREVENTION AND TREATMENT INJURY PREVENTION Getting injured while running can be a real drag so try to prevent getting hurt by following these tips: ALWAYS WARM UP before running by walking or jogging slowly TRY TO IMPROVE you running tecnique Wear RUNNING SHOES THAT FIT properly and are tied AVOID THE TERRIBLE TOOS - doing too much, too soon, too fast Increase your running distance and speed GRADUALLY BE CAREFUL when running on uneven ground to avoid spraining an ankle STRETCH after every run 25 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

26 INJURY TREATMENT When you begin running, you may have some aches and pains. Part of this may be your body getting used to running. You ll be able to deal with these issues by stretching, staying active and continuing with your running. Other aches and pains, especially ones that are sharp and don t go away, may need more attention, possibly from your doctor. Most common running injuries like muscle strains and sprained ankles can be treated at home with your parent s help. Treat these injuries using the R.I.C.E method: REST: Take a few days off from running or any activity that hurts ICE: For the first 48 hours after the injury, ice the sore area for 15 to 20 minutes, three or four times a day. Use a bag of frozen peas, corn or crushed ice. To protect your skin from the cold, place a thin cloth under the ice COMPRESSION: Have an adult apply a wrap to the area to prevent swelling. It should be snug but not so tight that the area becomes cold or falls asleep ELEVATE: Keep the injured area up on a pillow (elevated above your heart) as much as possible to prevent further swelling >>>If you get a sharp pain while running, slow down or walk for a while to see if the pain goes away. If it doesn t go away, tell your parent or coach about it. It s important to see your doctor if you have pain that won t go away, especially if it hasn t improved after using the R.I.C.E method. RUNNER S HANDBOOK AMA YOUTH RUN CLUB 26

27 HEALTHY LIVING NUTRITION If you want a strong, healthy body, you ve got to IDEAS give it good fuel. Everything you eat and drink make up your diet. 10 TIPS for healthy eating 1. Eat three meals a day, including breakfast 2. Use the Alberta Nutrition Guidelines for Children and Youth to learn about healthy foods 3. Learn how to read food labels and ingredient lists 4. Drink lots of water throughout the day 5. Include at least one vegetable or fruit with each meal and snack 6. Choose lower fat milk products such as skim or 1% 7. Take smaller amounts of food, eat slowly and stop eating when you re full 8. Avoid foods and drinks high in sugar, fat, salt and artificial ingredients 9. Pack healthy snacks and lunches for school or outings 10. Write down everything you eat and drink for a day to see how healthy your diet is HYDRATION Drinking water regularly is important for staying healthy. Whether you re out running or sitting in class, your body needs water. Over 60% of your body is made up of water, so be sure to drink lots of it. 27 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

28 TRY THESE HEALTHY SNACKS Cut up fruits and veggies Cheese and crackers Fruit smoothie Pretzels Popcorn Yogurt Nuts and seeds Rice cakes THINK YOUR DRINK CHOOSE MOST OFTEN Water and low-fat milk CHOOSE SOMETIMES CHOOSE LEAST OFTEN 100% fruit juice, milk and fruit smoothies Sports drinks, pop and fruit drinks like fruit punch or juices with added sugar CHOOSE NEVER Caffeinated or energy drinks Kids and caffeine don t mix! RUNNER S HANDBOOK AMA YOUTH RUN CLUB 28

29 THE ALBERTA NUTRITION GUIDELINES FOR CHILDREN AND YOUTH Ages AMA YOUTH RUN CLUB RUNNER S HANDBOOK

30 For more information about healthy eating or to get your own copy of the Alberta Nutrition Guidelines for Children and Youth, visit: healthyalberta.com RUNNER S HANDBOOK AMA YOUTH RUN CLUB 30

31 THE ALBERTA NUTRITION GUIDELINES FOR CHILDREN AND YOUTH Ages AMA YOUTH RUN CLUB RUNNER S HANDBOOK

32 RUNNER S HANDBOOK AMA YOUTH RUN CLUB 32

33 LEARN ABOUT LABELS One step to healthy eating is learning how to read the nutrition facts on food labels. Here are some tips on what those facts are telling you. Serving Size How much of the food is in 1 serving. The information in the table is based on the serving size. Calories How much energy is in 1 serving. Limit these Only a small amount of the right kind of fat is healthy. Avoid saturated and trans fats. Choose items that have a low % DV of sodium and cholesterol. cup tasse (300g) Daily Value (DV) The % DV helps you see if a specific amount of food has a little or a lot of a nutrient. 5% and below is considered low, 15% and above is considered high. Vitamins and minerals Choose foods/drinks with high % daily value of these nutrients It s smart to be able to figure out if something is good for you Ingredient lists tell you exactly what s in a food or drink. They are listed by weight from most to least. This means the food or drink contains more of the ingredients at the beginning of the list and less of those listed at the end. Limit foods and drinks high in sugar, fat, sodium, artificial sweeteners, artificial flavour and artificial colouring. 33 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

34 EAT.MOVE.PLAY CHALLENGE RUNNER S HANDBOOK AMA YOUTH RUN CLUB 34

35 FUN & GAMES WORD SEARCH See how fast you can do this word search. It s like physical activity for your brain. Asthma Breathe Challenge Distance Fartlek Fruits Hamstring Handbook Healthy Injury Intervals Log Marathon Rice Run Stretch Technique Water 35 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

36 CROSSWORD PUZZLE Try this crossword to see how much you ve learned. If you get stumped look for the answer in this handbook. Go on, give it a try RUNNER S HANDBOOK AMA YOUTH RUN CLUB 36

37 CROSSWORD CLUES ACROSS 3 Many new runners run too when learning to run. 5 An important muscle that needs to be kept healthy by being active. 6 Try to reduce your time every day. 10 For the Eat.Move.Play Challenge, my goal is to be active for minutes a day. 11 Proper running technique includes running with steps. 12 Stretch running, not before. 15 To help get rid of a side stitch, breathe in through your and out through your mouth. 16 The best drink to have when you re thirsty. 17 R.I.C.E. stands for, ice, compression and elevate. 21 Canada s Food Guide for Eating teaches about foods and drinks that are good for us. 22 The goal of the AMA Youth Run Club is to give children and youth a chance to be active and learn about healthy. DOWN 1 Learn how to read nutrition to help you figure out if a food or drink is good for you. 2 An example of active transportation is to school instead of getting a ride. 4 Physical activity can help you relieve. 7 drinks are not recommended for kids. 8 If you listen to music while running, keep the low and use one earpiece. 9 Finding the right when running is one of the secrets to becoming a better runner. 13 Being physically active ever day can help keep your muscles and strong. 14 One way to spice up your training is to do some during a regular run. 18 A proper fitting shoe has a of space between your big toe and the end of the shoe. 19 Try to have a fruit or with every meal or snack. 20 Remember to when you stretch. 37 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

38 EVENTS IN ALBERTA RUNNING EVENTS IN ALBERTA Running Room Events 5 Peaks Race Series Calgary Roadrunners Races MEC Events Athletics Alberta Events Ellis Track and Field RUNNER S HANDBOOK AMA YOUTH RUN CLUB 38

39 INFORMATION Alberta Medical Association AMA Youth Run Club Ever Active Schools Running Room (Alberta) Physiotherapy Alberta Healthy U Be Fit for Life Alberta Sport Connection Canadian Academy of Sport and Exercise Medicine ParticipACTION KidSport Coaching Association of Canada Health Canada: Canada s Food Guide Canada s Physical Activity and Sedentary Behaviour Guidelines Alberta Health Services School Nutrition Education Resource List 39 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

40 RUNNING LOG DATE DISTANCE DURATION COMMENTS DISTANCE TO DATE KMS MIN April 2 2 kms 25 min wooohoo! I ran 2 kms! 2 kms! RUNNER S HANDBOOK AMA YOUTH RUN CLUB 40

41 DATE DISTANCE DURATION COMMENTS DISTANCE TO DATE KMS MIN 41 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

42 RUNNING LOG DATE DISTANCE DURATION COMMENTS DISTANCE TO DATE KMS MIN RUNNER S HANDBOOK AMA YOUTH RUN CLUB 42

43 DATE DISTANCE DURATION COMMENTS DISTANCE TO DATE KMS MIN 43 AMA YOUTH RUN CLUB RUNNER S HANDBOOK

44 RUNNER S HANDBOOK AMA YOUTH RUN CLUB 48